Topic Contents

Patellar Tendinitis (Jumper's Knee): Exercises

Your Care Instructions

Here are some examples of typical rehabilitation exercises for your
condition. Start each exercise slowly. Ease off the exercise if you start to
have pain.

Your doctor or physiotherapist will tell you when
you can start these exercises and which ones will work best for you.

How to do the exercises

Straight-leg raises to the front

slide 1 of 6

slide 1 of 6, Straight-leg raises to the front,

Lie on your back with your good knee bent so that your foot
rests flat on the floor. Your affected leg should be straight. Make sure that
your low back has a normal curve. You should be able to slip your hand in
between the floor and the small of your back, with your palm touching the floor
and your back touching the back of your hand.

Tighten the thigh
muscles in your affected leg by pressing the back of your knee flat down to the
floor. Hold your knee straight.

Keeping the thigh muscles tight and
your leg straight, lift your leg up so that your heel is about 30 centimetres off
the floor.

Hold for about 6 seconds, then lower your leg slowly.
Rest for up to 10 seconds between repetitions.

Repeat 8 to 12 times.

Short-arc quad

slide 2 of 6

slide 2 of 6, Short-arc quad,

Lie on your back with your knees bent over
a foam roll or large rolled-up towel and your heels on the
floor.

Lift the lower part of your affected leg until your leg is
straight. Keep the back of your knee on the foam roll or
towel.

Hold your leg straight for about 6 seconds, then slowly bend
your knee and lower your heel back to the floor. Rest for up to 10 seconds
between repetitions.

Repeat 8 to 12 times.

Half-squat with knees and feet turned out to the side

slide 3 of 6

slide 3 of 6, Half-squat with knees and feet turned out to the side,

Stand with your feet about shoulder-width apart and turned out
to the side about 45 degrees.

Keep your back straight, and tighten
your buttocks.

Slowly bend your knees to lower your body about
one-quarter of the way down toward the floor. Try to keep your back straight at
all times, and do not let your pelvis tilt forward or your knees extend beyond
the tip of your toes.

Repeat 8 to 12 times.

Step up

slide 4 of 6

slide 4 of 6, Step up,

Place a single-step footstool on the floor.
If you do not have a footstool, you can use a thick book, such as a phone book,
a dictionary, or an encyclopedia. If you are not steady on your feet, hold on
to a chair, counter, or wall while you do this exercise.

Keeping
your back straight, step up with your affected leg. Try not to push off your
back leg as you step up. Only use your affected leg to bring you up on to the
step. Then lift your other leg on to the step. As you step
up, try to keep your knee moving in a straight line with your middle toe.

Move back to the
starting position, with both feet on the floor.

Repeat 8 to 12
times.

Step down

slide 5 of 6

slide 5 of 6, Step down,

Stand on a single-step footstool. If you do
not have a footstool, you can use a thick book, such as a phone book, a
dictionary, or an encyclopedia. If you are not steady on your feet, hold on to
a chair, counter, or wall while you do this exercise.

Slowly step
down with your good leg, allowing your heel to lightly touch the floor. As you
step down, try to keep your affected knee moving in a straight line toward your
middle toe.

Move back to the starting position, with both feet on the
footstool or book.

Repeat 8 to 12 times.

Terminal knee extension

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slide 6 of 6, Terminal knee extension,

Tie the ends of an exercise band together
to form a loop. Attach one end of the loop to a secure object, or shut a door
on it to hold it in place. (Or you can have someone hold one end of the loop to
provide resistance.)

Loop the other end of the exercise band around
the knee of your affected leg. Keep that leg somewhat bent at the
knee.

Put your good leg about a step behind your affected leg. Then
slowly straighten your affected leg by tightening the thigh muscles of that
leg.

Hold for about 6 seconds, then return to the starting
position, with your knee somewhat bent.

Rest for up to 10
seconds.

Repeat 8 to 12 times.

Follow-up care is a key part of your treatment and safety. Be
sure to make and go to all appointments, and call your doctor or nurse call line if you are having
problems. It's also a good idea to know your test results and keep a list of
the medicines you take.

Care instructions adapted under license by your healthcare professional. If you have questions about a medical condition or this instruction, always ask your healthcare professional. Healthwise, Incorporated disclaims any warranty or liability for your use of this information.